If you are trying to have well-balanced and healthy diet, then protein is an important element. But are you aware that you can have proper protein intake without consuming meat?
To satisfy your protein need, you should consume small amount of protein for the rest of the day. It is also important to consume quality protein.
Eggs and dairy products are rich in protein as these foods are rich in all of the essential amino acids. On the other hand, the plant-based proteins, except some grains and soy beans, are proven to be incomplete proteins.
So you must consume various protein sources throughout the day to provide your body with the essential amino acids.
- Legumes
Beans, peas and beans belong to this group. Legumes are rich in protein, fiber and iron. You can add them in your meals instead of meat.
Legumes, 1 cup cooked Protein Calories Fiber
- Soybeans 29 g 298 10 g
- Lentils 18 g 230 16 g
- Split peas 16 g 231 16 g
- Navy beans 16 g 258 12 g
- Garbanzo beans (chickpeas) 15 g 269 12 g
- Black beans 15 g 227 15 g
- Kidney beans 15 g 225 11 g
- Lima beans 15 g 216 13 g
- Pinto beans 14 g 234 15 g
- Nuts
Nuts are also rich in protein. Peanuts, pine nuts, almonds, cashews and pistachios contain more protein than hazelnuts and chestnuts. Nuts are also a rich source of heart-healthy fatty acids, fiber and antioxidant (vitamins A and E)
Nuts, 1/4 cup Protein Calories Fat
- Peanuts, raw 9 g 207 18 g
- Almonds, dry roasted 8 g 206 18 g
- Pistachios 6 g 171 14 g
- Hazelnuts 5 g 212 21 g
- Pine nuts 5 g 229 23 g
- Cashews, raw 5 g 197 16 g
- Walnuts 4 g 164 16 g
- Seeds
Seeds have unsaturated fats and phytochemicals which are known to help against heart disease and preventing cancer. You can add sunflower seeds in your salads and pasta. Add sesame seeds on steamed vegetables.
- Seeds (1/4 cup) Protein Calories Fat
- Hemp seeds 15 g 232 18 g
- Pumpkin seeds, roasted 9 g 187 16 g
- Flaxseed 8 g 191 13 g
- Sunflower seeds, roasted 8 g 205 18 g
- Sesame seeds, roasted 6 g 206 18 g
- Soy
Soy’s protein is very similar to the animal protein. Soy milk, tofu, tempeh and vegetable burger belong to this group.
Soy Foods Protein Calories Fat
- Soybeans, 1 cup cooked 29 g 298 10 g
- Tempeh, 4 oz cooked 21 g 223 13 g
- Edamame, 1 cup shelled 20 g 240 10 g
- TVP, 1/4 cup dry 12 g 80 0 g
- Soy nuts, 1/4 cup roasted 11 g 200 1 g
- Tofu, 4 oz raw 9 g 86 5 g
- Soy nut butter, 2 tablespoons 7 g 170 11 g
- Soymilk, 1 cup sweetened 7 g 100 5 g
- Soymilk, 1 cup unsweetened 7 g 80 5 g
- Dairy
This group includes cheddar, cottage cheese, etc. Also eggs, ice cream and milk which are also rich in adequate amount of protein, while also contain high calcium content.
Dairy Protein Calories Fat
- Fat-free cottage cheese, 1 cup 31 g 160 1 g
- 2% cottage cheese, 1 cup 30 g 203 4 g
- 1% cottage cheese, 1 cup 28 g 163 2 g
- Fat-free plain yogurt, 1 cup 14 g 137 0 g
- Low-fat plain yogurt, 1 cup 13 g 155 4 g
- Parmesan cheese, 1 oz grated 12 g 129 9 g
- Whole milk yogurt, 1 cup 9 g 150 8 g
- Goat’s milk, 1 cup 9 g 168 10 g
- 1% milk, 1 cup 8 g 102 2 g
- Swiss cheese, 1 oz 8 g 106 8 g
- 2% milk, 1 cup 8 g 121 7 g
- 25% (whole) milk, 1 cup 8 g 146 8 g
- Low-fat cheddar/Colby cheese, 1 oz 7 g 49 2 g
- Part-skim mozzarella cheese, 1 oz 7 g 72 5 g
- Provolone cheese, 1 oz 7 g 100 8 g
- Cheddar cheese, 1 oz 7 g 114 9 g
- Blue cheese, 1 oz 6 g 100 8 g
- American cheese, 1 oz 6 g 106 9 g
- Goat cheese, 1 oz 5 g 76 6 g
- Feta cheese, 1 oz 4 g 75 6 g
- Part-skim ricotta cheese, 1 oz 3 g 39 2 g
- Grains
Grains are quite rich in protein and are especially beneficial for muscle-building. Grains are a great source of whole-grain carbohydrates.
Grains Protein Calories Fiber
- Amaranth, 1 cup cooked 9 g 238 9 g
- Quinoa, 1 cup cooked 9 g 254 4 g
- Whole wheat pasta, 1 cup cooked 8 g 174 6 g
- Barley, 1 cup cooked 7 g 270 14 g
- Spelt, 4 oz cooked 6 g 144 4 g
- Oats, 1 cup cooked 6 g 147 4 g
- Bulgur, 1 cup cooked 6 g 151 8 g
- Buckwheat, 1 cup cooked 6 g 155 5 g
- Brown rice, 1 cup cooked 5 g 216 4 g
- Whole wheat bread, 1 slice 4 g 128 3 g
- Sprouted grain bread, 1 slice 4 g
Source: http://www.1mhealthtips.com
